The City Is Your Gym (book) – damaged copy

The Right Diet for Athletes - Optimal Energy for Maximum Performance  A balanced diet is essential for staying healthy and performing at your best. This is all the more true if you are physically active. Whether you are a competitive or recreational athlete, anyone who takes part in sport has higher energy requirements and needs the right nutrients to stay in shape and remain fit in the long term. Performance is significantly improved, not least by balancing training and nutrition. In this indispensable handbook on sports nutrition, nutritionist Prof. Dr Michael Hamm summarises the latest research in a way that is accessible even to non-specialists. He reveals which foods and nutrients can be ideally combined and how to sensibly supplement your diet with dietary supplements. This insightful information on the processes involved in energy metabolism helps you tap into new sources of energy even during periods of intense physical exertion, whilst also contributing to the protection of your health. With these valuable building blocks for success, you’ll be perfectly equipped to handle even the most demanding sporting challenges or competitive requirements. Readers can put together their own optimal meal plan using specific guidance on nutrition during training, competition and recovery phases, as well as calculation models – tailored to their sport and personal performance profile. Delicious recipes, written by nutritionist and former professional cyclist Achim Sam, round off the book. About the author Prof. Dr Michael Hamm is a nutritionist, lecturer at the Hamburg University of Applied Sciences, author of numerous books on nutrition and a consultant to various magazines, including *Fit for fun*. His previous diet guides have been bestsellers and have also received the highest acclaim from experts in the field. He lives in Hamburg.

Contents:Calisthenics, street workout using your own body weight, is perfect for building muscle and improving overall fitness. Bodyweight training expert Paul Wade, known for his unconventional, progressive methods since the publication of his bestseller *Train Like a Convict*, takes calisthenics to a whole new level of intensity. If you too want the full package – to be fast, strong, resilient and agile – his programme is just the thing for you. With explosive jumps, power push-ups, kip-ups, forward and backward rotations, and dynamic swings, you can take your calisthenics skills to the next level. Across ten levels, you’ll progress from beginner to master, moving from simple exercises to suicide jumps, front flips and muscle-ups. Wade shows you how to plan your training properly, use sets and reps effectively, and progress from one stage to the next – until you’ve reached your goal: maximum muscle strength, flexibility and speed!About the author:Paul “The Coach” Wade spent almost two decades of his life in some of America’s toughest prisons. There, in extremely confined spaces, he perfected strength training using his own body weight. After his release, he published his bodyweight training programme in the bestsellers *Train Like a Convict* and *Train Like a Convict 2*.Read an extract

Arnold Schwarzenegger is the most successful bodybuilder of all time; his *Bodybuilding Bible* is the undisputed bestseller on the subject and remains the definitive guide for all bodybuilding enthusiasts to this day. In this expanded and updated new edition, featuring over 800 photographs from the golden age of bodybuilding, the five-time world champion and seven-time Mr Olympia provides a comprehensive introduction to the secrets of his sport: The key training principles Exercises for all muscle groups The basics of diet and nutrition Posing Competition preparation The best strategies for stepping off the stage as a winner Whether you’re a beginner or a competitive athlete – every fitness enthusiast will benefit from Arnold’s wealth of experience! »‘Whenever bodybuilders face a situation for which there is no easy solution, whenever a problem arises in their competitive career, or whenever bodybuilding beginners need advice and guidance, I hope they will turn to this book and find the solution to their problems.’ - Arnold Schwarzenegger Read an extract This book is an updated and expanded new edition of *The Big Book of Bodybuilding* by Arnold Schwarzenegger, originally published in 1986 by Heyne Verlag. Paperback, 672 pages Published: October 2019 Weight: 2120 g ISBN: 978-3-7423-0958-7